Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Morel Mushrooms

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Morel Mushrooms: 1613g

Boiled California Red Kidney Beans have 4 times more energy per 100g than Morel Mushrooms. It has average energy density when compared to other foods. Raw Morel Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Boiled California Red Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 9.68g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	119% 45g	38g per day for Men 19-50 years
Protein	65.7% 37g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Calcium	26.6% 266mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	1120% 10mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	150% 12mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	412% 9.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79% 552mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	39% 1445g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Morel Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Morel Mushrooms?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Morel Mushrooms:

• 500 calories of Boiled California Red Kidney Beans have 2.1 times more Vitamin B9 than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 2.1 times more Vitamin B1, 13.2 times more Vitamin B2, 16.7 times more Vitamin B3, 8 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin D than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Boiled California Red Kidney Beans as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Morel Mushrooms:

• 500 kcal of Raw Morel Mushrooms contain 2.6 times more Calcium, 8.7 times more Copper, 16.3 times more Iron, 1.6 times more Magnesium, 7.4 times more Manganese, 5.7 times more Phosphorus, 3.9 times more Potassium, 7.3 times more Selenium, 21 times more Sodium, 9.4 times more Zinc and 5.4 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Morel Mushrooms contain 43 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Morel Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 in 500 calories.